Move your body!

The functional mobility training is a key component of your program.  It includes practices from yoga, physical rehabilitation, gymnastic training and Tai Chi.  There are a variety of different exercises at different levels of difficulty starting with the most basic and progressing to more difficult. 

If after reviewing the mobility program you feel unsure about your ability to do the exercises, talk with your doctor, physical therapist or trusted health care provider for their advice about continuing the program.

The Goals

 The main goals of your exercise program are to:

  1. Gently Challenge Your Normal Range of Motion - Mobility is defined as strength at the end ranges of motion of your joints.  Weakness or pain in your joints or muscles is often an indication of poor mobility.  By improving your mobility you will have more strength and less pain.  This takes time and must be done slowly and methodically in order to change your muscles, ligaments, tendons and other connective tissue.  

  2. Improve Circulation - This includes the blood flow to and from your muscles and skin, lubrication and circulation of the synovial fluids in the joints as well as movement of the lymph and interstitial fluids that remove waste from the breakdown of cells in your body.  When your circulation improves then inflammation is often reduced, resulting in less pain, a greater sense of wellbeing and improved mobility.  

  3. Improve Flexibility -  Stiff, tense and tight muscles are usually more painful, weaker and result in more injuries.  These exercises will help to reduce tension in your muscles so you can have more strength, less soreness, and improved mobility.

  4. Increase Strength - Once your body is more mobile, your circulation has improved, your muscles and connective tissues are more flexible, then you can increase your strength.  Improving strength and muscle tone will not only make you stronger, it increases your stamina, increases your physical confidence, improves hormone production, regulates blood sugar and reduces fat retention in the belly and thighs. 

The exercises

The mobility training is divided into three areas of the body.  When you are first beginning I would encourage you to only train 2 - 3 times per week.  Once you have advanced in your proficiency of the exercises and have less pain, you can use theses exercises every day.

Just remember, slow and steady wins the race!

Head, Neck and Upper Back

Head, Neck and Upper Back

Shoulders, Arms and Wrists

Shoulders, Arms and Wrists

Low Back, Hips and Legs

Low Back, Hips and Legs